Training for the IPA Buckeye Brawl on December 1st. Programming by Dave Tate in italics. 10/20- ME Lower
- Warm Ups
- 2 sets each various shoulder raise and push downs. Again this is just warming up. I would also put it 1-2 sets of hanging leg raise and GHR’s Also include shoulder circuit for 1 rotation.
- *Add in band pull aparts and band face pulls.
- Squats
- Work up to a weight that is 80% of your best squat. If Raw then base on raw, if full gear than base on full gear. If you use gear than use it all.
- Set straps up so you will be squatting to legal depth. Have someone call you up before bar hits the straps.
- Do one more set with 85%
- After last set toss a reverse band on so you take 100-150 off at the bottom.
- Go up to 120% for 1
Went up to 400 then threw on the ol bands and worked up to 525 reverse band. We try to set them up so they don’t take a whole lot off the top so the pick will still be on the heavy side. Obviously they still take some off at the top; I am not laboring under the delusion that I squatted 525 at any point in this lift. I think it looked a little weird on the way up but I am not overly concerned. My concern now is just getting my squat back up and seeing where I am at.
We had a big crowd in today; Todd Brock and Co, the Masons, and Yessica all graced us with their presence at the S5 compound. Also that sounds like one denim clad ensemble that I assume would play music akin to Bad Company, one folksy duo, and one single-name female pop star from the 90s.
Thank you to all the extra folks for their assistance today.
Dave told me to cut it after squatting since it was a long, meet-like day in terms of the amount of squatting. But had I not been a lazy fuck, here is what I would have done:
- Deadlift off one DC Block
- Work up to heavy single but DO NOT MISS
- Reverse Hypers (HEAVY)
- 2 sets of 8 reps
- Banded Good Mornings
- 2 sets of 20 reps
- Light Bench Press with tsunami bar
- 3 sets of 10 using either 95 or 135 pounds
- Free Time:
- 20 minutes of whatever you want. No less then 8 reps per set. Try to get as much blood into the muscles as you can.
10/21 ME Upper
- Warm Ups
- 2 sets each various shoulder raise and push downs. Again this is just warming up. I would also put it 1-2 sets of hanging leg raise and GHR’s Also include shoulder circuit for 1 rotation.
- Reverse Band Stand Press
- Work up to single and then a down set of 3 reps
-
OK THIS IS ACTUALLY AN EXERCISE. The only people I had seen do this prior to today were Dave and other large, older, dying men so I just assumed it was a floor press for people who were too lazy and/or decrepit to get all the way to the floor.
Here is the explanatory video Dave sent me when I asked him if he just meant to type reverse band press.
Went up to 295 for a single then did a triple with 235
Yessica was in today too getting ready for her first single ply meet and getting some shirt work in. It has been a few years of single and multi ply gear for me and I am still trying to figure out HOW THE FUCK SHIRTS WORK and how to set them based on each shirt, lifter, lifting style, and weight. Whenever Dave helps us set shirts I try to learn more about the intricacies of shirted decision making. It’s still a work in progress.
Anyway Yessica was my training buddy for today and we did our accessories after her shirt work.
- Extensions (any type)
- You can pick the sets and reps but when it all done should be 80 total reps
-
Rolling triceps with 25 or 30 lbs for sets of 20. I should have written it down but alas I did not. Sorry. I learned my lesson.
- Overhead Press
- 4 sets 5-8 reps
-
Quarter and a 5 on the angle bar.
- Lat Pull Downs
- Do 2 sets with 3 different handles for a total of 6 sets of 8-10 reps
-
I try and use a plethora of handleage on these to hit the upper back, middle back, side back, and back back.
- Pull Down Abs
- 3 sets of 8-10 reps
-
100-110.
- Free Time
- 15 minutes - do whatever you want. Nothing under 10 reps and nothing over a level 4
-
Grip work, face pulls, shrugs on the calf raise machine, front raises, banded good mornings, hamstring curls, leg exgtensions, abductor and adductor machine to round out all the things I failed to do the previous day.
